Cottage Cheese Onion Dip

This low fat recipe for onion dip was shared on our forum by Liz.

Ingredients:

• 1 Cup Cottage cheese, low fat
• 1 Tablespoon Lemon juice
• 1/2 Cup Plain yogurt, low fat
• 1/4 Cup Green onion, chopped
• 1 Teaspoon Salt
• 1 Pinch Pepper

Preparation:

This is a basic low calorie onion dip. You can customize this dip with a little curry powder, hot pepper sauce, or your favorite herbs or onion soup mix. In blender, process cottage cheese with lemon juice until blended. Add remaining ingredients. Process just until blended. Refrigerate for at least four hours.

Healthy After School Snacks for Teens

Since schooldays usually end earlier than workdays, your teens probably spend some time at home alone after school. The good news is that they're old enough to go to the kitchen and feed themselves. They don’t need you to make their snacks for them anymore.

The bad news is also that they are old enough to go to the kitchen and feed themselves. When teens come home from school with growling stomachs, they may not be too interested in making the healthiest of choices. A big bag of greasy potato chips, some dip and sugary soda will probably become the after-school snack of choice because it is easy and tastes good, not because it is good for them.

Good snacks like fresh fruits refuel your teen and give them important nutrients. Poor snacks add extra sugar, saturated fats, and sodium to your kids’ body. And if portions aren't controlled, these snacks may ruin their appetite for your healthy family dinner later.

You can help your teen by providing healthy, easy-to-prepare after school snacks:

Frozen Grapes

Buy a pound of seedless grapes and pluck them from the vine. Wash them and place a handful of grapes into several sandwich-sized freezer bags, and put the bags in the freezer. Once the grapes are frozen, they develop a popsicle-like texture and taste deliciously sweet without any added sugar.

Precut Vegetables and Dip

Teens love chips and dip, but they don’t need the extra fats and sodium. Replace the chips with fresh-cut raw vegetables. Try carrot sticks or slices, broccoli, cauliflower, green beans, snap peas and celery. Even picky eaters will find one vegetable to eat.

Your kids can dip the raw vegetables into veggie dip, regular chip dip, nacho cheese dip lite or regular salad dressing. Obviously some dips are healthier than others are (cheap nacho cheese dip from the grocery store probably lacks real cheese), but I think the main goal with this snack is to get those extra vegetables into your teen.

Whole Grain Bread and Peanut Butter

Make the switch from white bread to 100% whole wheat bread, and any sandwich is instantly healthier. Peanut butter adds protein and healthy fats. If your teen has a sweet tooth, bring home a jar of 100% fruit spread that is naturally sweet rather than a jar of jelly that has extra sugar or high fructose corn syrup. You can also enjoy other types of butters such as soy nut butter, almond butter and cashew butter.

Lite Popcorn

What could be easier than tossing a bag of popcorn in the microwave? Popcorn is high in fiber, so it makes a good snack if you don’t drown it in butter or margarine. You can choose brands that are lower in fat and salt or buy a microwave popcorn popper. Let your teen experiment with different seasonings to add flavor and zest.

Whole Wheat Pretzels

Whole grains are important because they add fiber to your teen’s diet. Fiber is important for a healthy digestive system, and most teens don’t get enough. Regular pretzels are made from over-processed flour that has had all of the bran and much of the fiber removed. Whole wheat pretzels retain the goodness of fiber and still taste great slathered in mustard.

Make Your Own Trail Mix

Does your teen like to grab a granola bar for a quick treat? Granola bars sounds like they should be good for you, but many of them contain unwanted fats, sugar and extra calories. You can make a healthier alternative by making your own trail mix. Just blend one cup each of two different whole grain cereals, like whole grain Cheerios and Shredded Wheat. Add one cup of mixed nuts and one-half cup of raisins or other dried fruits. You can even add a half cup of chocolate chips. You can also add shelled sunflower seeds, pumpkin seeds or soy nuts.

Smoothies

Fruit smoothies are much better for your teen than milk shakes or malts and are fun to make too. Frozen bananas make a good base for smoothies. So when your bananas become a little too ripe for your taste, cut them into one-inch chunks and keep them in the freezer. To make a smoothie, just toss four or five chunks of frozen bananas into a high-quality blender with a cup of low-fat milk, a handful of strawberries or blueberries and a teaspoon of vanilla extract. Blend until smooth and pour into a tall glass.

Hummus and Pita or Crackers

As an alternative to vegetables and dips, have some hummus on hand to serve with whole-wheat pita bread or with whole-grain crackers or breadsticks. Hummus is made with chickpeas (or garbanzo beans), which makes it a terrific source of protein and healthy fats.

Yogurt Parfait

Plain yogurt is good for your teens who probably aren’t getting enough calcium, but the taste may be kind of boring. Spruce up yogurt with berries, sliced peaches and crunchy cereal flakes, nuts or seeds. Plain yogurt can also be used for healthy, low-fat veggie dips.

Healthy Beverages

Teens often have a fondness for beverages with lots of sugar and caffeine like sodas, coffee drinks and energy drinks. Not a good idea, especially later in the day. The caffeine may make for some sleepless nights and the extra sugar is just extra calories. Make sure you keep healthier beverages that still taste great such as 100% fruit and vegetable juices, low-fat milk, sparkling water and plain chilled water. Keep sliced lemons and limes handy to add a bit of flavor to plain water.

Getting Rid of the Bad Stuff

It may not be enough to supply healthy snacks, you may need to get rid of the unhealthy foods as well, depending on your kids’ eating behavior. One teen can easily ignore a tub of ice cream in the freezer while another can’t resist the temptation to devour it. If you have a teen (or adult or child) in your home who has a difficult time resisting high-calorie foods, keep such foods out of the house.

This doesn't mean you have to deprive your family of fun foods (every kid needs a treat now and then) just regulate them. When you decide that an ice cream treat is in order, hit the ice cream shop. Don’t buy bags of candy bars at the grocery or discount store, but occasionally bring home one individual candy bar for each family member. The same idea applies to eating cakes, cookies, greasy chips and donuts: They should be considered treats, not daily dietary staples.

High-Fiber Foods

High-fiber foods have been shown to reduce the risk of cardiovascular disease and to help to keep your digestive system healthy. Find out which foods are high-fiber foods.

Dietary Fiber

Dietary fiber is only found in plants, and functions like a skeleton to help maintain their shape and structure. Humans eat plants but we cannot digest the fiber so it passes through the small intestine into the colon. The fiber helps to keep the colon healthy. Some disorders like diverticulitis, constipation and irregularity may be connected with not getting enough fiber in the diet.

Types of Dietary Fiber

Insoluble fiber is the type of dietary fiber found in high-fiber foods like whole grains, nuts, wheat bran and vegetables. Insoluble fiber does not dissolve in water so it helps to move material through the colon faster by increasing the bulk of the stool. This can be very helpful to people who suffer from constipation or irregularity. Diets high in insoluble fiber may also decrease the risk of diabetes.

Soluble fiber is also found in many high-fiber foods like oats, citrus fruits, apples, barley, psyllium, flax seeds and beans. Soluble fiber absorbs water, which helps to soften stools making them easier to eliminate from the body. Some soluble fibers, like beta glucan found in oats, bind to bile acids in the intestinal tract. Bile acids contain cholesterol and normally your body reabsorbs some of those bile acids, but when their bound to beta-glucan, they are eliminated through the stool. This reduces the amount of bile reabsorbed into your blood, and in turn helps to lower cholesterol levels. Research shows high-fiber diets with this type of soluble fiber has been shown to reduce cholesterol closer to healthy levels.

High-Fiber Foods

According to the Institute of Medicine:

The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption.

People who currently have low-fiber diets may want to increase their daily intake of high-fiber foods slowly because some fiber may increase gas and bloating. The body adjusts the increased amount of fiber over time and the gas and bloating will decrease.

Here are some examples of delicious and healthy high-fiber foods from the USDA National Nutrient Database:

• one-half cup cooked navy beans - 9.5 g
• one-half cup baked beans, canned – 9 g
• one-half cup cooked lentils – 7.8 g
• one-half cup cooked black beans – 7.5 g
• one-half cup dates – 7.1 g
• one cup raisin bran cereal – 7 g
• one-half cup cooked kidney beans – 6.5 g
• one-half cup cooked lima beans – 6.7 g
• one-half cup canned tomato paste – 5.9 g
• one-half cup cooked garbanzo beans – 6.2 g
• one-half cup bean with ham soup – 5.6 g
• one-half cup frozen red raspberries – 5.5 g
• one medium bran muffin – 5 g
• one-half Asian pear – 5 g
• one-half cup cooked artichoke – 4.5 g
• one-half cup frozen peas, cooked – 4.4 g
• one cup oatmeal – 4 g
• one-half cup frozen mixed vegetables, cooked – 4 g
• one-half cup raw blackberries – 3.8 g
• one-half cup canned pumpkin – 3.5 g
• one-half cup cooked whole-wheat spaghetti – 3.4 g
• 24 almonds – 3.3 g
• one apple with skin – 3.3 g
• one-half cup cooked barley 3 g
• one cup broccoli – 2.4 g
• one red sweet pepper – 2.4 g
• one nectarine – 2.3 g
• 28 peanuts – 2.3 g
• one slice whole grain bread – 2 g
• 15 walnut halves – 2 g

Fiber Supplements

Fiber supplements are available and may be added to a low-fiber diet, but fiber supplements shouldn't replace high-fiber foods in your diet because high-fiber foods are usually high in vitamins and minerals as well.

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Question: How can I get more fruits and vegetables into my diet?

I am trying to eat healthier but I have a problem that I don't like very many fruits and vegetables. Mostly the problem is with the textures of the foods, they make me gag. I drink juice and can eat a few things like applesauce, peas, corn and broccoli but that is about all I can easily manage to eat. Can you give me any help on how to get more fruits and vegetables into my diet?

Answer: I have always been kind of jealous of people who grew up loving vegetables and fruits. Eating fruits and vegetables was something I had to work at enjoying. I was one of those kids who hated them and as I grew up I came up with ways to disguise them.

One suggestion would be to get a juicing machine and juice your fruits and vegetables. As long as you keep the pulp in the juice, you will still get the nutrients and fiber. What type of texture do you like? If you like crunchy, you can eat the vegetables raw or slightly cooked. If you like squishy things, then you can cook them longer until they are soft. You can add melted cheese to add some difference in texture, or sprinkle some nuts on top. Do you like soup? You can add cooked vegetables to soup, or make creamed soups that are pureed so that the texture is smooth. Do you like mashed potatoes? You can do the same with carrots, squash, or sweet potatoes.

For fruits, try slicing up strawberries and adding some cream or whipped cream. If you don't like raw apples, you can slice them up and cook them with a little water, a bit of cinnamon and maybe just a little sugar if you prefer a sweeter taste. There are also fruit preserves that don't have a lot of extra sugar added that can be spread on toast like jam or jelly. One more idea is to freeze some seedless grapes for a nice cold treat and a change in texture.

Omega-3 Fatty Acids

Definition: Healthy polyunsaturated essential fatty acids found in fish, flax, canola oil, pumpkin seeds and walnuts. Eating a diet rich in omega-3 fatty acids raises HDL cholesterol levels and may help to prevent cardiovascular disease.

There are three main dietary omega-3 fatty acids, eicosapentaenoic acid, docosahexaenoic acid both found in fish and seafood, and alpha linolenic acid found in plants.

Good Fish, Bad Fish

Fish is an excellent source of lean protein and omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A diet rich in fish oil may help reduce inflammation and decrease your risk of cardiovascular disease. The omega-3 fatty acids found in fish are also essential for brain and eye development. The American Heart Association suggests that we each eat at least two servings of oily fish each week to help keep our hearts healthy.

So when is fish not so good for your health?

Almost all fish is contaminated with trace amounts of mercury. While most healthy adults have no problem eliminating the mercury from their bodies, children and women who are pregnant or breastfeeding should avoid some types of fish and shellfish to reduce their risk of mercury exposure.

Fish that contain the highest level of mercury are larger and older sharks, swordfish, king mackerel, and tilefish. It is probably a good idea for most people to avoid eating much of these fish. They can be replaced with other fish and shellfish such as shrimp, pollock, canned light tuna, salmon and catfish, which all contain much less mercury.

Most other fish fall somewhere in between. The United States Environmental Protection Agency has a complete listing of the mercury levels in commercial seafood and fish. It is also interesting to note that deep-frying fish may increase the concentration of mercury in fish.

Besides mercury, fish can be a problem if it isn't prepared properly. Deep fried or served with a heavy, fat- and calorie-dense sauce will turn healthy fish into an unhealthy meal fast.

Another potential problem is eating undercooked fish, which may lead to a parasite infection. When cooking fish at home, make sure you cook your fish until it is flaky and tender; the meat should show no signs of translucency. And do not cross contaminate raw fish with uncooked or ready to serve foods; use separate utensils and plates for handling each.

Other Sources of Omega-3 Fatty Acids

If you are concerned about mercury, or if you just don't want to eat fish, you need to get omega-3 fatty acids from other sources. There are many plant sources of omega-3 fatty acids, such as canola oil, flax seeds, walnuts and pumpkin seeds.

The type of omega-3 fatty acids found in plants is called alpha linolenic acid. It is not exactly the same as the fats found in fish, but your body has the capability to transform alpha linolenic acid to both EPA and DHA.

What About Fish Oil Supplements?

Most people can get all of the omega-3 fatty acids they need from their diets, but EPA and DHA are also available as dietary supplements. Many people elect to take these supplements with the hope of reducing inflammation and their risk of cardiovascular disease.

DHA supplementation may be the most beneficial for babies. The developing brain accumulates large amounts of DHA during the third trimester of pregnancy through the first three months of infancy. Women can take DHA supplements during their pregnancy and in the initial months of breastfeeding to be sure their babies receive enough DHA for normal cognitive development.

_Sources:

_{Burger J, Dixon C, Boring CS, Gochfeld M. "Effect of deep-frying fish on risk from mercury." J Toxicol Environ Health A. 2003 May 9;66(9):817-28.}

_{Cetin I, Koletzko B. "Long-chain omega-3 fatty acid supply in pregnancy and lactation." Curr Opin Clin Nutr Metab Care. 2008 May;11(3):297-302.}

Mercury Levels in Commercial Fish and Shellfish

Table 1. Fish and Shellfish With Highest Levels of Mercury

SPECIES	MERCURY CONCENTRATION (PPM)					NO. OF SAMPLES	SOURCE OF DATA
	MEAN	MEDIAN	STDEV	MIN	MAX
MACKEREL KING	0.730	N/A	N/A	0.230	1.670	213	GULF OF MEXICO REPORT 2000
SHARK	0.988	0.830	0.631	ND	4.540	351	FDA 1990-02
SWORDFISH	0.976	0.860	0.510	ND	3.220	618	FDA 1990-04
TILEFISH (Gulf of Mexico)	1.450	N/A	N/A	0.650	3.730	60	NMFS REPORT 1978

Table 2. Fish and Shellfish With Lower Levels of Mercury^†

SPECIES	MERCURY CONCENTRATION (PPM)					NO. OF SAMPLES	SOURCE OF DATA
	MEAN	MEDIAN	STDEV	MIN	MAX
ANCHOVIES	0.043	N/A	N/A	ND	0.340	40	NMFS REPORT 1978
BUTTERFISH	0.058	N/A	N/A	ND	0.360	89	NMFS REPORT 1978
CATFISH	0.049	ND	0.084	ND	0.314	23	FDA 1990-04
CLAM *	ND	ND	ND	ND	ND	6	FDA 1990-02
COD	0.095	0.087	0.080	ND	0.420	39	FDA 1990-04
CRAB 1	0.060	0.030	0.112	ND	0.610	63	FDA 1990-04
CRAWFISH	0.033	0.035	0.012	ND	0.051	44	FDA 2002-04
CROAKER ATLANTIC (Atlantic)	0.072	0.073	0.036	0.013	0.148	35	FDA 1990-03
FLATFISH 2*	0.045	0.035	0.049	ND	0.180	23	FDA 1990-04
HADDOCK (Atlantic)	0.031	0.041	0.021	ND	0.041	4	FDA 1990-02
HAKE	0.014	ND	0.021	ND	0.048	9	FDA 1990-02
HERRING	0.044	N/A	N/A	ND	0.135	38	NMFS REPORT 1978
JACKSMELT	0.108	0.060	0.115	0.040	0.500	16	FDA 1990-02
LOBSTER (Spiny)	0.09	0.14	‡	ND	0.27	9	FDA SURVEY 1990-02
MACKEREL ATLANTIC (N.Atlantic)	0.050	N/A	N/A	0.020	0.160	80	NMFS REPORT 1978
MACKEREL CHUB (Pacific)	0.088	N/A	N/A	0.030	0.190	30	NMFS REPORT 1978
MULLET	0.046	N/A	N/A	ND	0.130	191	NMFS REPORT 1978
OYSTER	0.013	ND	0.042	ND	0.250	38	FDA 1990-04
PERCH OCEAN *	ND	ND	ND	ND	0.030	6	FDA 1990-02
POLLOCK	0.041	ND	0.106	ND	0.780	62	FDA 1990-04
SALMON (CANNED) *	ND	ND	ND	ND	ND	23	FDA 1990-02
SALMON (FRESH/FROZEN) *	0.014	ND	0.041	ND	0.190	34	FDA 1990-02
SARDINE	0.016	0.013	0.007	0.004	0.035	29	FDA 2002-04
SCALLOP	0.050	N/A	N/A	ND	0.220	66	NMFS REPORT 1978
SHAD AMERICAN	0.065	N/A	N/A	ND	0.220	59	NMFS REPORT 1978
SHRIMP *	ND	ND	ND	ND	0.050	24	FDA 1990-02
SQUID	0.070	N/A	N/A	ND	0.400	200	NMFS REPORT 1978
TILAPIA *	0.010	ND	0.023	ND	0.070	9	FDA 1990-02
TROUT (FRESHWATER)	0.072	0.025	0.143	ND	0.678	34	FDA 2002-04
TUNA (CANNED, LIGHT)	0.118	0.075	0.119	ND	0.852	347	FDA 2002-04
WHITEFISH	0.069	0.054	0.067	ND	0.310	28	FDA 2002-04
WHITING	ND	ND	‡	ND	ND	2	FDA SURVEY 1990-02

Table 3. Mercury Levels of Other Fish and Shellfish^†

SPECIES	MERCURY CONCENTRATION (PPM)					NO. OF SAMPLES	SOURCE OF DATA
	MEAN	MEDIAN	STDEV	MIN	MAX
BASS (SALTWATER, BLACK, STRIPED)3	0.219	0.130	0.227	ND	0.960	47	FDA 1990-04
BASS CHILEAN	0.386	0.303	0.364	0.085	2.180	40	FDA 1990-04
BLUEFISH	0.337	0.303	0.127	0.139	0.634	52	FDA 2002-04
BUFFALOFISH	0.19	0.14	‡	0.05	0.43	4	FDA SURVEY 1990-02
CARP	0.14	0.14	‡	0.01	0.27	2	FDA SURVEY 1990-02
CROAKER WHITE (Pacific)	0.287	0.280	0.069	0.180	0.410	15	FDA 1990-03
GROUPER (ALL SPECIES)	0.465	0.410	0.293	0.053	1.205	43	FDA 2002-04
HALIBUT	0.252	0.200	0.233	ND	1.520	46	FDA 1990-04
LOBSTER (NORTHERN/AMERICAN)	0.310	N/A	N/A	0.050	1.310	88	NMFS REPORT 1978
LOBSTER (Species Unknown)	0.169	0.182	0.089	ND	0.309	16	FDA 1991-2004
MACKEREL SPANISH (Gulf of Mexico)	0.454	N/A	N/A	0.070	1.560	66	NMFS REPORT 1978
MACKEREL SPANISH (S. Atlantic)	0.182	N/A	N/A	0.050	0.730	43	NMFS REPORT 1978
MARLIN *	0.485	0.390	0.237	0.100	0.920	16	FDA 1990-02
MONKFISH	0.180	N/A	N/A	0.020	1.020	81	NMFS REPORT 1978
ORANGE ROUGHY	0.554	0.563	0.148	0.296	0.855	49	FDA 1990-04
PERCH (Freshwater)	0.14	0.15	‡	ND	0.31	5	FDA SURVEY 1990-02
SABLEFISH	0.220	N/A	N/A	ND	0.700	102	NMFS REPORT 1978
SCORPIONFISH	0.286	N/A	N/A	0.020	1.345	78	NMFS REPORT 1978
SHEEPSHEAD	0.128	N/A	N/A	0.020	0.625	59	NMFS REPORT 1978
SKATE	0.137	N/A	N/A	0.040	0.360	56	NMFS REPORT 1978
SNAPPER	0.189	0.114	0.274	ND	1.366	43	FDA 2002-04
TILEFISH (Atlantic)	0.144	0.099	0.122	0.042	0.533	32	FDA 2002-04
TUNA (CANNED, ALBACORE)	0.353	0.339	0.126	ND	0.853	399	FDA 2002-04
TUNA(FRESH/FROZEN, ALL)	0.383	0.322	0.269	ND	1.300	228	FDA 2002-04
TUNA (FRESH/FROZEN, ALBACORE)	0.357	0.355	0.152	ND	0.820	26	FDA 2002-04
TUNA (FRESH/FROZEN, BIGEYE)	0.639	0.560	0.184	0.410	1.040	13	FDA 2002-04
TUNA (FRESH/FROZEN, SKIPJACK)	0.205	N/A	0.078	0.205	0.260	2	FDA 1993
TUNA (FRESH/FROZEN, YELLOWFIN)	0.325	0.270	0.220	ND	1.079	87	FDA 2002-04
TUNA (FRESH/FROZEN, Species Unknown)	0.414	0.339	0.316	ND	1.300	100	FDA 1991-2004
WEAKFISH (SEA TROUT)	0.256	0.168	0.226	ND	0.744	39	FDA 2002-04

Source of data: FDA 1990-2004, "National Marine Fisheries Service Survey of Trace Elements in the Fishery Resource" Report 1978,
"The Occurrence of Mercury in the Fishery Resources of the Gulf of Mexico" Report 2000

Mercury was measured as Total Mercury except for species (*) when only Methylmercury was analyzed.

ND - mercury concentration below detection level (Level of Detection (LOD)=0.01ppm)
N/A - data not available

^†The following species have been removed from the tables:

• Bass (freshwater) – not commercial
• Pickerel – not commercial

‡ Standard deviation data generated for new data 2004 or later only.

¹Includes: Blue, King, Snow
²Includes: Flounder, Plaice, Sole
³Includes: Sea bass/ Striped Bass/ Rockfish

NOTE: On February 8, 2006, technical changes were made to the data that was posted on January 19, 2006. The changes corrected data or more properly characterized the species of fish or shellfish sampled.

Asparagus

Scientific Name: Asparagus officinalis

Biological Background: Asparagus is a vegetable with succulent shoots and scale-like leaves, belonging to the lily of the valley family. It was known to the ancient civilization of Egypt and Rome.

Nutritional Information: Four medium-sized spears (cooked, 60 g) contain 315 calories, 1.6 g protein, 2.6 g carbohydrate, 1.1 g fiber, 0.4 mg iron, 186 mg potassium, 50 RE vitamin A, 0.63 mg niacin, 16 mg vitamin C, and small amount of other vitamins.

Pharmacological Activity: Asparagus is an excellent source of glutathione and a good source of flavonoids, saponins, folate, vitamin C, and dietary fiber. Those food components in asparagus provide great power to fight various cancers and heart diseases. Asparagus is also known for its antifungal, diuretic, and antiviral activity. In addition, the low calorie content of asparagus makes it a good food for weight control.

Eating Tips: Asparagus deteriorates and loses its vitamin C quickly under room temperature. Heavy cooking may reduce asparagus disease-fighting power by destroying some of its healing components. To get the most health benefits from asparagus, eat it fresh or lightly cooked.

Apple

Scientific Name: Malus Pumila

Biological Background: Apple was originated in Asia Minor. It has been cultivated for thousands of years and today is the most cultivated fruit tree in the world.

Nutritional Information: A typical medium-sized apple (212 g) provides 125 calories (most from fructose), 0.4 g protein, 6.6 g fiber, 244 mg potassium, 12 mg vitamin C, and traces of other minerals and vitamins.

Pharmacological Activity: Apple is one of the best sources of flavonoids and a good source of dietary fiber (pectin), which are responsible for most of apple’s disease-fighting properties. Flavonoids and pectin in apple help fight heart diseases (stroke and high blood cholesterol), cancers (breast and ovarian), and constipation. Apples also have mild antibacterial, anti-inflammatory, and estrogenic activity. In addition, apple can suppress appetite, thus having an apple before a meal can help control weight.

Eating Tips: Most of flavonoids and fiber are in the apple peel. And the colorfulness of an apple reflects the amount of flavonoids. Therefore, to get the most health benefit from apples, eat two bright-colored and unpeeled apples a day.

Pineapple

Scientific Name: Ananas cosmosus

Biological Background: A tropical plant with stiff, spiny leaves that yields a single large fruit. Pineapple originated in Brazil.

Nutritional Information: One cup (155 g) of raw pineapple contains 76 calories, 0.6 g protein, 19.2 g carbohydrates, 2.95 g fiber, 175 g potassium, 124 mg vitamin C, 0.14 mg thiamin, 0.06 mg riboflavin, 0.65 mg niacin.

Pharmacological Activity: It suppresses inflammation due to Bromelain, an antibacterial enzyme. Pineapple aids digestion and helps to dissolve blood clots, and is food for preventing osteoporosis and bone fractures because of its very high manganese content. It is also antibacterial, antiviral and mildly estrogenic.

Eating Tips: Eat fresh. Canning destroys some pharmacological activities of pineapple.

Lentil Soup

8 Servings

• 2 Tbs olive oil
• 2 medium onions, chopped
• 4 cloves garlic, chopped
• 1 bay leaf
• 2 stalks of celery, chopped 2 cups dried lentils
• 2 carrots, chopped
• 8 cups of water
• 1 small can tomato paste
• 4 cups shredded spinach
• Salt and white pepper to taste
• 3 Tbs lemon juice

Heat oil in a large saucepan and saut onion until soft. Add remaining ingredients except spinach and lemon juice. Mix well. Bring to a boil, cover and simmer 1 hour. Add spinach, salt, and pepper, and cook 10 more minutes. Stir in lemon juice and serve.

Cholesterol Problem and Foods

Cholesterol is a waxy naturally occurring fat that is made by the liver. Cholesterol is a paradox. On one hand, it contributes to such vital bodily functions as building new cells, insulating nerves, and producing hormones. On the other hand, it is a potential killer due to its association to various cardiovascular diseases. The risk of developing these cardiovascular problems is complex and depends not only how much cholesterol but also what kind of cholesterol you have in your blood. Generally speaking, LDL (low-density lipoprotein), the so called bad cholesterol, is associated with increased risk of dying from coronary heart disease; HDL (high-density lipoprotein) or good cholesterol is associated with decreased risk. This is because the LDLs serve on raw material to clog coronary arteries; in contrast, the HDLs gobble up the LDLs, and cart them to the liver, where they are annihilated. Obviously, the more HDL and the less LDL you have in your blood, the safer your arteries.

It is believed that oxygen free radicals play a important role in clogging coronary arteries when combined with LDLs. When oxygen free radicals in the blood collide with fatty LDLs, they oxidize the LDLs. The LDLs then turn rancid and are quickly gobbled up by the cell, called macrophage. Stuffed with fat globules, the macrophages enlarge into dreaded foam cells, which insinuate themselves into artery walls, triggering artery destruction. LDL cholesterol is not so dangerous to arteries unless it is converted into a toxic form by oxygen free radicals in your blood.

Mounting scientific evidence has indicated that eating foods packed with protective antioxidants, can block LDLs toxic transformation, therefore, may intervene at the very genesis of atherosclerosis, at every stage of life, blocking the cascade of arterial event that create clogged arteries, heart attacks, and strokes. Foods are powerful weapons in combating your cholesterol problems and other cardiovascular diseases!

Heart Diseases and Foods

Coronary heart disease is the most common of all heart diseases. It is characterized by blockage in the coronary arteries that result in reduction of blood flows to the heart muscle, depriving it of vital oxygen. The clogging of coronary artery, known as arteriosclerosis, begins with fatty streaks in and under the layer of cells, that line artery walls. Gradually, the streaks are transformed into plaques-fatty scar tissue that bulges into the artery opening, partly choking off blood flow.

If the clot becomes large enough, it can block blood flow, suffocating large patches of cardiac muscle, an event known as a heart attack or angina. Or if a blood vessel to the brain closes off or ruptures, it will result in a stroke. While the exact causes of coronary heart disease are imperfectly understood, certain major risk factors have been identified, including genes, gender, diet, and lifestyle - smoking, exercise, and stress.

Scientific evidence indicates that diet is vital to whether your arteries clog or your heart gives out. Stopping the progression of artery disease in the first place with your diet is foremost in warding off heart attacks and strokes. Even if you already had heart problems, including a heart attack, changing your diet now may prevent future cardiac problems and even halt or reverse arterial damage, helping restore arteries to health.

Foods with anti-heart disease activity can:

1. Block platelet aggregation (clotting)
2. Reduce blood vessel constriction
3. Increase blood flow
4. Lower fibrinogen (clotting factor)
5. Increase fibrinolytic (clot-dissolving) activity
6. Block cell damage from oxygen free radicals
7. Lower triglycerides
8. Raise good HDL cholesterol
9. Makes cell membranes more flexible
10. Lower blood pressure

However, wrong food choice may do just the opposite of the above.

Eat Your Way to Health and Longevity

Eating is one the most important events in everyone’s life. We enjoy eating - it’s part of who we are and part of our culture; in fact, eating is the hottest universal topic of all times. We depend on eating: the foods we eat are the sole source of our energy and nutrition. We know so much about eating: we are born with the desire to eat and grown up with rich traditions of eating. But we also know so little about eating - about how the foods we eat everyday affect our health. We are more confused than ever about the link between diet and health: margarine is healthier than butter or not; a little alcohol will keep heart attacks at bay but cause breast cancer; dietary vitamin antioxidants can prevent lung cancer or can not. Eating is a paradox and a mystery that our ancestors tried and modern scientists are trying to solve.

Based on experiences and traditions, our ancestors have used foods and plant materials to treat various kinds of illness. Manuscripts discovered from a tomb (dated 168 B.C.) in China described prescriptions for 52 ailments with herbs, grains, legumes, vegetables, animal parts, and minerals. Ancient Sumerians recorded the use of 250 medicinal plants on tablets five thousand years ago. Today, plant and food remedies are still the major medicinal source for 80% of the world’s population.

The pharmacological roles of everyday foods have long been neglected by modern medicine due to lack of proven scientific validity. The main focus of modern medicine has been on pharmaceuticals. With the invention of modern chemotherapy by Paul Erhlich in the early twentieth century and sulfa drugs and antibiotics in the 1930’s and 1940’s, it seemed as if chemical medicines would take care of all our ills. However, while there continues to be great strides made in the understanding and use of pharmaceuticals, there is also widespread dissatisfaction with both them and the system of medicine that utilizes them. This dissatisfaction is centered around the feeling that they are too disease-oriented, and perhaps too limited by their precision to cope effectively with the subtle factors and interrelationships that compromise human health and disease. The precise and pure nature of modern biomedical pharmaceuticals also tends to increase their side effects. In addition, with the victory over many common infectious diseases, more people are concerned with chronic degenerative processes and with prevention of disease. The increasing concerns have started a new movement in medical research. More and more mainstream scientists are reaching back to the truth of ancient food folk medicines and dietary practices for clues to remedies and antidotes to our modern diseases.

Research on pharmacological effects of foods is fast-paced and the results are exciting. The mystery of what foods can do for or to us has started to unveil. In order to effectively use foods for our health benefits, the following issues need to be considered:

• Keep up with the most recent scientific findings and make use of them for our health benefits
• Try to use variety of whole foods as much as possible instead of isolated dietary supplements for your health problems - they are safer, cheaper, and usually more effective since they can provide multiple and balanced disease fighting capabilities
• Choice of foods is important: since healing power of a food is depending on the content of pharmacologically active constituents that differ among foods, and certain foods may need to be avoided due to their disease encouraging activities
• How do you prepare and eat your foods can affect their pharmacological effects
• Concerns about multiple health conditions: foods that benefit one health condition may be harmful to others
• Overall nutritional values of foods

Taste Good

Delicious Cauliflower
6 servings

• 1 head cauliflower
• 1 cup good quality olive oil
• 1 tsp salt
• 2 Tbs minced garlic
• 2 Tbs chopped parsley

Separate cauliflower into flowerets and cook just until tender. Drain and keep warm. Heat the oil and salt in a pan and cook garlic and parsley for 2 minutes. Pour over the warm cauliflower and serve with additional chopped parsley if desired.

Vegetable Combo
4 servings

• 2 Tbs olive oil
• 1 cup each carrots, celery, and zucchini, sliced on a diagonal
• 1/2 cup each broccoli and cauliflower flowerets
• 3 cloves garlic, minced
• 1/4 dry white wine or chicken broth
• 1 Tbs light soy sauce
• 1 Tbs lemon juice
• 1/2 tsp pepper

Heat oil in a non-stick pan. Add vegetables and stir to coat with the oil. Add garlic and stir-fry for 2 minutes. Add the remaining ingredients and simmer the mixture, covered, for 2 minutes more. Serve immediately for maximum flavor and nutrition.

Cumin

Scientific Name: Cuminum cyminum

Biological Background: A seasoning that is the principal ingredient of curry powder, a blend of powdered Indian spices. Cumin is a member of the parsley family and cumin seeds resemble caraway seeds. The aromatic seed has a characteristic strong, slightly bitter taste. Traditionally cumin has been used to flavor cheese, unleavened bread, chili, and tomato sauce.

Nutritional Information: Due to its use as a spice, cumin provides insignificant amount of nutrients.

Pharmacological Activity: Studies have indicated that cumin has strong anticancer activity, which may be due to its phytochemical cuminaldehyde. Cuminaldehyde also has strong antiinflammatory properties. In addition, cumin contains two phytochemicals, cuminyl ester and limonene, which have been shown to stop aflatoxin from binding to DNA to start the cancer process.

Eating Tips: Use cumin to add an earthy flavor to Indian, Middle Eastern, and Mexican cuisines.

Watermelon

Scientific Name: Citrullus Vulgaris

Biological Background: The fruit of an annual vine belonging to the squash and melon family. Watermelon originated in Africa and has been cultivated since ancient times in the Mediterranean region, Egypt and India.

Nutritional Information: One slice of watermelon (480 g) contains 152 calories, 3 g protein, 34.6 g carbohydrates, 2.4 g fiber, 560 mg potassium, 176 mg vitamin A (RE), 47 mg vitamin C, 0.3 mg thiamin, 0.1 mg riboflavin, and 0.96 mg niacin.

Pharmacological Activity: Watermelon is rich in lycopene, glutathione and vitamin C. It has great activity against cancers and some antibacterial, anticoagulant activity.

Eating Tips: Choose watermelon with a deep red color.